Rugby League In-Season

Robotham Athletic Performance

Rugby
Coach
Jack Robotham

The rugby league program is designed to take the guess work out of training. This program is designed by a professional strength and conditioning coach who will provide you with an elite 3 day a week program throughout your season to maximise your potential on the field.

benefit-image-0
Rugby league specific
Tried and tested rugby league specific training programs used to create NRL & NRLW players. You want to play at the highest level, you need to train at the highest level.
benefit-image-1
Win the off-season, win the season.
Use your off-season to develop and improve. Build your base in the off-season to dominant in-season.
benefit-image-2
Take the guess work out of training,
Following the rugby-league program to take the guess work out of training. This structured program is designed to improve your athletic capabilities.
benefit-image-3
Proof
This program has been used by a number of rugby league players playing at the highest level.
Features
feature-icon
Programming 3 days per week
Training programmed 4 days a week across the gym and the field.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Full gym // Markers
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
wk 1 - Day 1

A1

Banded shoulder dislocations

2 x 10

A2

Shoulder TYI

2 x 4

A3

Push up + Rotation

2 x 4

A4

Hanging scap retraction

2 x 10

B1

Drop catch push up

2 x 6

B2

Tall to short landing

2 x 6

B3

Wall drill - single switch

2 x 6

C1

Barbell Deadlift

6, 5, 4, 6, 5, 4 @ 65, 70, 80, 75, 80, 85 %

C2

S/L calf raise

4 x 10

D1

Barbell Bench Press

6, 5, 4, 6, 5, 4 @ 65, 70, 80, 75, 80, 85 %

D2

1-Arm DB Row

10, 10, 8, 8

E1

Weighted push up

3 x 12

E2

Feet Elevated Inverted Row

3 x 12

E3

Alternating DB Hammer Curl

3 x 12

Tuesday
Off-Feet Conditioning

Conditioning

A

Aerobic bike 1

Full aerobic bike session 1 warm up. 5 min build - level 4 - RPM 70-90 1 min recovery - level 1 - RPM - 70 Main set 5 min - level 3 - RPM 80-90 2 min recovery - level 1 - RPM 70 5 min - level 3 - RPM 70-90 2 min recovery - level 1 - RPM 70 5 min - level 3 - RPM - 70-90 2 min recovery - level 1 - RPM 70

Wednesday
wk 1 - Day 2

A1

Hanging scap retraction

2 x 10

A2

Push up + Rotation

2 x 4

A3

Shoulder TYI

2 x 4

A4

Banded shoulder dislocations

2 x 10

B1

Med Ball Slam

2 x 6

B2

Med Ball Rotational Throw

2 x 13.2276

B3

A March Hands on Hips

2 x 6

C1

Back Squat

6, 5, 4, 6, 5, 4 @ 65, 70, 80, 75, 80, 85 %

C2

Copenhagen

4 x 1 @ 0:15

D1

Bench pull

6, 5, 4, 6, 5, 4 @ 65, 70, 80, 75, 80, 85 %

D2

One-Arm DB Bench Press

10, 10, 8, 8

E1

DB Split squat

3 x 12

E2

Seated DB Shoulder Press

3 x 12

E3

Tricep Pushdown

3 x 12

Friday
wk 1 - Day 3

A1

Goblet Squat

2 x 6

A2

Crab Walk

2 x 10

A3

Overhead Reverse Lunge

2 x 6

A4

Pigeon Stretch

2 x 1 @ 0:30

B1

Lateral hop and hold

2 x 6

B2

Rocket jump

2 x 4

C1

Hang Clean Pull

5 x 5

C2

Broad Jump

4 x 2

D1

DB Step Up

6, 5, 4, 6, 5, 4 @ 65, 70, 80, 75, 80, 85 %

D2

Chin-Up

10, 10, 8, 8

E1

Barbell Upright Row

3 x 12

E2

Single Leg RDL

3 x 12

E3

Hollow Rock

3 x 12

Saturday
WK 1 - Day 4 - Running

A1

Leg Swings

2 x 10

A2

Walk High Knee

2 x 10

A3

High Knee run

2 x 10

A4

Side Shuffle

2 x 10

A5

S/L RDL to hip lock

2 x 10

B1

Pogo Jump

2 x 20

B2

Bound & stick

2 x 5

B3

Tall to short landing

2 x 5

C1

Wall drill - single switch

2 x 4

C2

Wall drill - Load & explode

2 x 4

C3

A-Skip

2 x 20

D1

Falling Starts

1 x 3 @ 10

D2

2 Point Start

1 x 2 @ 15

D3

Go Cruise Go

1 x 4 @ 100

E

4 minute run

2 x 1

Coach
coach-avatar Jack Robotham

6 years experience working in high performance sport and individual athletes. Lead Strength and conditioning coach - Toowoomba Grammar School. Head of athletic performance - Burleigh Bears Female Pathways. Lead Strength and conditioning coach - Burleigh Bears Colts U21/s.

closer-image-1
closer-image-2
Start now

If you want to make next season your best, your off-season starts now.

Get Rugby League In-Season
closer-image-3
The Proof
verified-athlete-avatar Burleigh Bears BMD QRLW

2023 QRLW premiers

Verified Athlete

"Using the off-season rugby league program prepared this team for success in their 2023 season."

verified-athlete-avatar Burleigh Bears HDC Colts

2023 HDC finalists

Verified Athlete

"The Burleigh Bears HDC Colts used the off-season, pre-season and in-season rugby league program to dominate their season."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Rugby League In-Season
screenshot1
Rugby League In-Season
screenshot2
Rugby League In-Season
screenshot3
Rugby League In-Season